Take a moment to arrive with a long breath in through your nose and a longer breath out through your mouth.
You can even sigh it out.
Maybe even lift your hands up and start to shake them,
Taking a long breath in and a longer breath out.
Continue shaking your hands with one more big breath in.
As you exhale,
Rest your hands in your lap and again feel that audible breath out.
Return to a neutral breath and just notice the sensations of the air entering and exiting your nose.
Notice the gentle rise and fall of your shoulders with each breath in and out.
Sense your breath in your throat.
Observe if there's any clenching in the throat.
Allow it to widen and fill up the whole space of your neck.
Become aware of the sensations of your breath in your chest.
Notice the breath in your belly and see if you can even sense it in your back and in your side bodies.
Sense your lungs even expanding downwards.
Sense how your breath even impacts movement in the pelvic floor.
Sense your whole body breathing.
With each breath in,
Sense your awareness,
Your cells,
The edges of your body expand outwards.
Then with each breath out,
Return your awareness back home to your center.
Again,
Inhaling,
Feel that awareness expand beyond you.
With each exhalation,
Come back home to that beat of your heart,
To that place within you that is always calm and peaceful.
Again,
Inhale to expand,
To find a deeper connection,
And exhale,
Come back to home.
You can even imagine a warm ball in your heart,
A glowing orb,
And as you inhale,
Sense that expand going beyond the edges of your body.
And as you exhale,
Imagine that orb start to shrink back to your heart.
Again,
Inhaling,
Feel that expansion.
Exhale,
Find your center.
With each breath in,
Even imagine those edges to become a little more expansive beyond you.
So with each breath,
Your awareness,
Your connection to the world is growing.
And at the same time,
You continue to return to home base,
Finding that gentle ebb and flow of your awareness,
Of your connection,
Of your breath.
Whenever the mind naturally wanders,
Return back to the sensations of your breath,
Feeling it from the inside out.
Return back to that visualization of your breath,
Expanding and returning back to home.
Staying connected to the sensations of your breath,
Now bring your awareness to whatever it is that you're resting on.
Sense the support below you.
Start to add some small movements into your fingers and toes.
Maybe find a gentle rock of your head from side to side.
Or reach your arms overhead for a whole body stretch.
Bring your awareness back to this room as you slowly start to open your eyes and more mindfully return to your day.
